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    Thread: Love2liftkat's training log

    1. #76
      Love2liftkat's Avatar
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      Default Re: Love2liftkat's training log



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      Love2liftkat's training log
      Good morning and happy Thursday! Forgot my PWO this morning so took a bit longer to wake up! Lol

      Burgener warmup/ hang snatch/ab work/foam rolling/stretching

      Deadlifts
      95x10
      135x5
      155x5
      175x5
      185x3
      135x10 sumo
      95x10 SLDL
      Hands were really hurting today. Really need to get some chalk to keep in my bag.

      Wide Pulldowns
      85x15
      100x12
      120x10
      140x8

      Superset with

      Straight arm Pulldowns w/ rope
      35x12x4

      Small Band - Wide pull-ups
      2 sets of 10 slow with holds at the top

      Meadow rows
      45x5
      55x5
      65x5

      Superset with DB curls
      15x12
      20x12
      **20's/25's were taken so I moved on and forgot to go back

      Seated cable rows
      85x15
      100x12
      120x10

      Superset with

      Seated leg curls
      50x20
      70x12
      90x10

      Conditioning
      10 Box jumps
      30 sec Battle ropes
      10 mb slams
      15 forward all throws
      30 banded pull aparts
      **repeat 2 x's**

      Took a notebook anticipating to write it all down but I just get in the zone and don't want to stop long enough to get it out. Lol

      So I finished a cake last night! Was excited how it turned out. It was a challenge that I was pretty scared of trying but I'm so glad I did!


      Finally got some long socks for deadlifting too and wore them today...feeling very thick lately too! Especially from this angle Love2liftkat's training log



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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    2. #77
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      Default Re: Love2liftkat's training log

      You rock! I am worn out just looking at this,lol. Work out for me too lady
      Kind, creative soul, with no mean bones

    3. #78
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      Default Re: Love2liftkat's training log

      You go girl and make everyone jealous with your hard work. Love the cake
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    4. #79
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by BABY1 View Post
      You rock! I am worn out just looking at this,lol. Work out for me too lady
      Quote Originally Posted by FUZO View Post
      You go girl and make everyone jealous with your hard work. Love the cake
      Thanks you two! Really appreciate it!! It's been a journey and it never goes how you'd expect it to! Learning to embrace every step!


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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    5. #80
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      Default Re: Love2liftkat's training log

      Love2liftkat's training log
      Kids were out of school yesterday so I got to sleep in until 8:30. Finally feel like I got enough sleep. I am on a desiccated thyroid medicine now and I ran out about 2 weeks ago. It is being mailed to me but it hasn't made it yet. Not sure if they lost it or what. It's been stuck in the same place for 2 weeks now. Anyways, I have been having trouble sleeping due to my levels being off again. Not to mention getting to bed after 11 every night.

      Went into the gym at 9:30 to train and then to the kids and my daughter's friend shopping before getting started on my cakes again.

      Had a great workout! There were quite a few people there and several talkers but past that it was fairly quick. Lol

      Warm up on bike 10 mins

      Squats <1 min rest
      Bw x15
      45x10
      95x10
      115x5
      135x5
      155x5
      175x3
      175x3
      155x5
      135x8
      **weight felt good up until I put 175 on and when I went down my legs said " forget you! I'm not doing that" Waited a min and tried again. So odd!

      Incline bench
      45x10
      65x10
      85x5
      **got interrupted for several mins- way too long 95 felt like 135!
      95x2
      75x5
      95x5
      100x5
      105x5

      Flat bench
      65x8
      85x5
      95x5
      105x5
      110x5
      115x3
      105x8(no lockout)

      Plié lunges w/ outer extension
      40x10x3

      HS ISO Shoulder press
      60x15
      70x12
      80x8
      85x6
      90x4

      Superset with side lateral raises
      15x10x4

      Side lateral raises finisher (both arms)
      5x40

      Think that was it...

      Flex Friday fun



      Today was a nice family day just hanging out and even dos some shopping with gift cards for Christmas! Fun stuff! Hope you all have a spectacular weekend!


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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    6. #81
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      Default Re: Love2liftkat's training log

      Love2liftkat's training log
      Quote Originally Posted by Love2liftkat View Post
      Kids were out of school yesterday so I got to sleep in until 8:30. Finally feel like I got enough sleep. I am on a desiccated thyroid medicine now and I ran out about 2 weeks ago. It is being mailed to me but it hasn't made it yet. Not sure if they lost it or what. It's been stuck in the same place for 2 weeks now. Anyways, I have been having trouble sleeping due to my levels being off again. Not to mention getting to bed after 11 every night.

      Went into the gym at 9:30 to train and then to the kids and my daughter's friend shopping before getting started on my cakes again.

      Had a great workout! There were quite a few people there and several talkers but past that it was fairly quick. Lol

      Warm up on bike 10 mins

      Squats <1 min rest
      Bw x15
      45x10
      95x10
      115x5
      135x5
      155x5
      175x3
      175x3
      155x5
      135x8
      **weight felt good up until I put 175 on and when I went down my legs said " forget you! I'm not doing that" Waited a min and tried again. So odd!

      Incline bench
      45x10
      65x10
      85x5
      **got interrupted for several mins- way too long 95 felt like 135!
      95x2
      75x5
      95x5
      100x5
      105x5

      Flat bench
      65x8
      85x5
      95x5
      105x5
      110x5
      115x3
      105x8(no lockout)

      Plié lunges w/ outer extension
      40x10x3

      HS ISO Shoulder press
      60x15
      70x12
      80x8
      85x6
      90x4

      Superset with side lateral raises
      15x10x4

      Side lateral raises finisher (both arms)
      5x40

      Think that was it...

      Flex Friday fun



      Today was a nice family day just hanging out and even dos some shopping with gift cards for Christmas! Fun stuff! Hope you all have a spectacular weekend!


      Sent from my iPhone using Tapatalk
      for someone who was trying to dial down and had their metabolism crap out on them, i would say you are pretty yoked haha. that and still lean for a lady
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    7. #82
      Love2liftkat's Avatar
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by guns01 View Post
      for someone who was trying to dial down and had their metabolism crap out on them, i would say you are pretty yoked haha. that and still lean for a lady
      Haha thanks! My coach and I both were quite puzzled how I kept putting muscle on despite the calorie deficit. My body is backwards! Lol So ready to be leaner! Patience is hard!!! Love2liftkat's training log


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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    8. #83
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      Default Re: Love2liftkat's training log

      Was running a bit behind this morning. Only had about 45 mins to train but had a great workout!


      Deadlift rest-30-60 secs
      45x15 SLDL
      75x10 SLDL
      95x10 SLDL
      135x5 conv.
      155x5
      175x5
      185x5
      195x5
      205x5
      215x3- hands were giving out
      225x2
      235x 0,0 -2 attempts. Better than last week. Slowly seem to be getting my strength back!

      ** did a little rolling around my piriformis area between most sets. Might be time for an adjustments to get my hips balanced.

      Wide pull ups (banded- slow)
      4 sets 10 reps

      Ss with high cable rev cable flyes
      5x20
      7.5x20
      7.5x20
      10x20

      SS
      BB Rows
      95x12 slow/controlled
      115x10
      115x8, 95x10, 85x15 dropset

      HS ISO lateral front lat Pulldowns
      104x15
      124x10
      144x8, 124x8, 104x15 drop set

      SS
      Ab crunch machine / battle ropes (alt arms)
      40x20 / 30 each arm
      44x20 / 30 each arm
      46x20 / 30 each arm
      (not sure what it's called but it isolates the abs without using the hip flexors like so many crunch machines do)

      Out of time.

      Food so far:
      Quest bar, grilled chicken, sweet potato, spinach w/ balsamic vinegar, and fiber one bar. Gotta decide on dinner now.




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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    9. #84
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      Default Re: Love2liftkat's training log

      Wow wow great pics girl u rock very inspiring keep it up you are doing everything she monsta style RESPECT

    10. #85
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by Love2liftkat View Post
      Haha thanks! My coach and I both were quite puzzled how I kept putting muscle on despite the calorie deficit. My body is backwards! Lol So ready to be leaner! Patience is hard!!! Love2liftkat's training log


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      i will be more than happy to trade minus the metabolic stress haha. gaining in a def would be pretty sweet for a prep
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    11. #86
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by MOUNTAIN-MAN View Post
      Wow wow great pics girl u rock very inspiring keep it up you are doing everything she monsta style RESPECT
      Haha thanks! Love2liftkat's training logLove2liftkat's training log

      Quote Originally Posted by guns01 View Post
      i will be more than happy to trade minus the metabolic stress haha. gaining in a def would be pretty sweet for a prep
      Lol...very true but only if I can loose the fat instead of gaining fat and muscle! I'm sure this rebuilding time will help tremendously.



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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    12. #87
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by Love2liftkat View Post
      Haha thanks! Love2liftkat's training logLove2liftkat's training log



      Lol...very true but only if I can loose the fat instead of gaining fat and muscle! I'm sure this rebuilding time will help tremendously.



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      the way i would look at this positively would be this: since you are repairing your metabolism and gaining at the same time. this addition will in turn allow it to become easier to strip off any added fluff when you come back down because your body will burn much more cals with the new muscle once it is back healthy again. that's the added plus of the muscle. something that i thought of earlier was your injury set back with you not being able to train 100% with the blood clot. so that could be one factor in many including you being stressed out on top of that for slowing down your metabolism as well. i am sure you already thought about that but it just popped into my head haha
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    13. #88
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by guns01 View Post
      the way i would look at this positively would be this: since you are repairing your metabolism and gaining at the same time. this addition will in turn allow it to become easier to strip off any added fluff when you come back down because your body will burn much more cals with the new muscle once it is back healthy again. that's the added plus of the muscle. something that i thought of earlier was your injury set back with you not being able to train 100% with the blood clot. so that could be one factor in many including you being stressed out on top of that for slowing down your metabolism as well. i am sure you already thought about that but it just popped into my head haha
      Very true and that will be super awesome!! I bet that does play a factor in my progress as of late! The small things can make a big difference!


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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    14. #89
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      Default Re: Love2liftkat's training log

      Love2liftkat's training log
      Workout this morning was AWESOME!!! Strength is moving on along.

      Warmed up on bike 10 mins

      Foam rolled before and during first several sets of squats

      Squats
      Bw x 15
      45x10
      75x10
      95x10
      115x5
      135x5
      155x5
      175x5
      185x5
      190x3
      195x3
      200x1 and 2 Attempts PR? WOOHOO!!!!

      **I was unloading the bar after 195 to move on when I realized I was that close to 200. So, I reloaded the bar and went for it. 2nd rep I freaked a little but the 3rd was almost at proper depth.

      Bench
      45x15
      65x12
      85x5
      95x5
      105x5
      115x5
      120x3
      125x1 ish # 2 was spotted quite a bit on bottom half

      Superset 8 BW lateral step ups on 3 of the first sets

      Then switched to Plié lunges
      40x8x4

      Superset:

      Seated hammer strength ISO shoulder press - kept tension- no lockout (total weight)
      60x18
      70x12
      80x8
      85x6
      90x5
      95x5

      Side lateral raises
      12.5x10 both arms
      12.5x10 both arms
      15x10 alt.
      20x10 alt.
      20x10 alt.
      20x8, 15x8, 12.5x10, 10x10, 7.5x12, 5x15 all 1 big dropset from he**!! Lol

      **20 and 15lbs were alternating 12.5, 10, 7.5, and 5 were both arms.
      Stepped my torture up another notch on the drop set this week! It was brutal!!!!!


      So it's been a great day so far! After my workout, I finally got an email saying my thyroid medicine is in route to be delivered today. It was at the house when I got here! Yay!! We were slow at work so I took most of the morning off to take my daughter for her permit. She passed too! Afterwards I got to go home and nap until lunch. Plus I got new boots in the mail and tried a new shrimp recipe that was a win with the family!!
      Chili Lime Shrimp with whole wheat thin spaghetti...


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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    15. #90
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      Default Re: Love2liftkat's training log

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      Love2liftkat's training log
      Yesterday was a rest day. Even took a quick cat nap at lunch. My thyroid meds came in on Tuesday so I am still working to get my levels back up. Between not being able to get warm and the fatigue. It's been a little rough. Just thankful they came this week.

      Onto the good stuff. At the gym just a couple of mins past 5 am and got warmed up as quickly as possible.

      Foam rolled

      Pull ups
      5 @ BW and 5-10 banded x 6 sets

      Superset:

      Wide Pulldowns
      85x12
      100x10
      120x8
      140x6
      150x5, 140x5, 100x15 dropset

      Single leg deadlift
      20x10
      30x8
      35x6
      40x5
      45x5

      Superset

      ISO rows
      114x15 -wide
      144x10-narrow
      184x8 -narrow
      204x5-narrow
      234x5-narrow
      264x5- narrow
      294x5, -narrow 114x25 wide dropset

      Kneeling single leg curls
      50x10
      60x10
      65x8
      70x5
      100x8-seated
      75x5
      80x5

      Superset
      Rev cable flyes
      5x20x3- double
      10x12x3 single

      High double cable Pulldowns (machine)
      70x12
      90x10
      90x10
      100x8
      100x7

      Wide Straight arm cable Pulldowns with ez bar
      35x12
      42.5x12
      45x12
      50x10
      50x10

      Medicine ball Conditioning
      8 Squat throws
      16 Forward overhead throws
      8/8 Side throws
      8 slams
      8 box jumps
      **2 rounds**
      all I had time for

      Ran out of time but had a great workout! Felt good to be able to do bodyweight pull ups again. Strength had gotten too low. I was doing weighted ones not too long ago! Will be working towards that again!

      Here's today's lunch...Mexican Chicken Soup


      Made it for dinner yesterday! One of my fav soups.


      Sent from my iPhone using Tapatalk
      Get 10% off your order @ www.MRSupps.com with code CHEAPER


      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

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    MileHighKratom1
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